Chapter 14: Lower Body Exercises

Question 1

What is the foundation of the human body’s lower half, stabilizing the lower extremities?

Answer 1

The hips and lumbopelvic-hip complex (LPHC)

Question 2

What are the three groups that the musculature of the lower body can be divided into?

Answer 2

Muscles controlling the hips
Muscles controlling the knee
Muscles controlling the ankle and foot

Question 3

What are the movements of the hip?

Answer 3

Abduction
Adduction
Flexion
Extension

Question 4

What are the major dysfunctions a coach can observe?

Answer 4

anterior and posterior pelvic tilt
lateral hip shift
lateral weight shift

Question 5

What is the largest and most complex joint in the body, what is its primary movement?

Answer 5

The knee - flexion and extension

Question 6

What are the 3 main bones of the ankle?

Answer 6

Tibia
Fibula
Talus

Question 7

What muscles control the ankle?

Answer 7

Soleus
Gastrocnemius
Peroneus (longus, brevis)

Question 8

What plane do lateral movements occur in?

Answer 8

Frontal

Often means abduction and adduction of the lower extremities, like a lateral lunge or hip extension

Question 9

What do movements in the sagittal plane require?

Answer 9

Superior and inferior or anterior and posterior

Like a reverse lunge and a squat

Question 10

What is loading opposite of the forward leg?

Answer 10

Contralateral loading

Question 11

What does drawing in do during lower body movements?

Answer 11

Actively pulls the abdominals in toward the spine to activate the transverse abdominus

Question 12

What is the movement using the posterior chain to drive hip flexion and extension with a posterior weight shift?

Answer 12

Hip hinge